If you’re not aiming for optimum performance (eg less than 90g/Hr) is there any reason to do 1:0.8 Glucose to Fructose?
Ie if you’re doing 40-60g/Hr (for shorter rides or low aerobic rides) is there any science to suggest that 1:0.5 or 1:0.25 or simply pure glucose isn’t equally as effective?
Reason’s i ask;
Maltodextrin is cheaper than fructose
Fructose is sweater and (for me) less satiating.
Great question, I’ve been wondering the same thing myself as I’ll often fuel moderate 60min workouts with 30-60g/hr depending on how I feel and how intense the workout is.
I tend to use approx 1:1 or 1:0.8 ish.
I don’t think you mean maltose, but rather maltodextrin. The latter is a complex carbohydrate polymer. Maltose is a disaccharide made of 2 glucose molecules bound together. However the interesting thing is that 1 g of maltose would have a lower osmality than 1g of glucose. Doubt it would make a big difference though.
Similar sweetness. Same performance effect. Much cheaper.
Could also further double the sucrose contributions for the first and third option, reducing malto accordingly, achieve great performance, and cut cost. Only tradeoff is sweetness, as you mentioned.
Great question. Yes. 1:0.8 is cheaper than 2:1 or other ratios. 1:1 is cheapest. Pure sugar.
But since you mention sweetness being an issue, nah, you’re fine with more malto at lower fueling rates.
Just sip steadily. It gets in and out of your gut and blood stream fast enough that if you chug 30g, and wait 30 minutes, off and on, you may periodically induce hypoglycemia.
Sweet. Do you see any disadvantages using sucrose over fructose? And by sucrose I assume you mean table sugar? Also does sucrose dissolve easily in cold water? Or is there a finer variety you use?
I’ve found no disadvantages. Shake well. Dissolves much easier than malto, too. Sucrose as in plain table sugar, granulated, yes. Powdered also works and is only 1% corn starch so might dissolve easier? Not sure. Haven’t bothered to use that instead of granulated. I just shake it up!
Reviving this thread as there are a million nutrition threads but this is most relevant to what I’m trying to decide.
Is there an optimal glucose:fructose ratio to minimize gut distress?
I’m aiming for 80g-100g carbs per hour for unbound gravel 200 and since I’m just looking to finish so really not pushing the pace.
I can’t get a handle on whether 2:1 or 1:0.8 or 1:1 or 3:1 is preferred for minimizing gut issues.
I’ve had a couple races where I had some gut issues and my gut would just not empty. I do believe both were when I used tailwind and were particularly hot races. So I’m trying to make sure I avoid those issues.
I normally use a combination of drink mix calories and gels. I assume it’s better to stick with the same ratio on both?
I have recently used Gu roctane powder as it mixes well but see that it’s 3:1 ratio which I don’t know if it’s a concern.
I guess I’m thoroughly confused as to a preferred ratio
Overall ratio is what matters. (the combo of gels and drinks)
Somewhere between 2:1 and 1:1 is almost guaranteed to be best. Some are starting to make a claim that it changes depending on intensity and rate of carb intake. I had that hunch early on, too. I don’t think that’s actually the case, now, though. (I think moving closer to 2:1 just increases the likelihood of running into the seemingly more firm limit of glucose intake and runs risk of more pulsatile blood sugar levels, neither of which are good.)
The optimal ratio is probably very close to 1:1 for most folks. 1:0.8 is great too. The reason the products on the market are all 1:0.8 and not 1:1 is because if they sell you 1:1 immediately every consumer on the market is going to make the switch to table sugar. (which is what I recommend you use for the bulk of your carbs.)
Gu Roctane should be mixed at least 1:3 with table sugar. (plus add salt or sodium citrate)
I tried really, really hard for a long time to get table sugar to work (because it’s super cheap and easily available) but for rides > a few hours it used to make me feel a bit crook in the guts. Moved (back) to malto/fructose and all good. But if table sugar works for you that’s what I’d do. And thanks again to @Dr_Alex_Harrison for all the nutrition advice on the various threads
Yep, 1:0.8 (edit: using scales). I’d forgotten how much of a faff it is to stop the malto clumping though. I’m also sticking a Hydrolyte tab in the mix for flavour, I don’t tend to cramp so only using sodium citrate for the hot days. And I’m using slightly lesser fructose in the ration because it’s more expensive than malto
Took a fair bit of experimenting but I think I’m in a good spot now.
yeah totally agree here. its sickly sweet compared to the 1:0.8 malt/fruc ratio i’ve been home brewing since I went off table sugar. I don’t know if it’s psychological but my body tolerates it way better since its not that sweet at 80g in a 700ml bottle.
I certainly don’t get that granular. No pun intended. I might seek nirvana once it’s automated in our app. But when I have to do math manually, zero chance.
I dunno but all of my best centuries and a double were fueled by Gu Roctane grape at 60g/hour plus a little real food. Never had a problem and those were all fairly high IF so it’s not like I was stopping to smell the daisies.
I toss it in a bag sitting on a scale, and weights are close but not that fine grained!